Stand up paddling, or SUP as it is known, is a fast-growing paddlesport because it is easy to learn, relatively safe and can be performed inland on flat water lakes and rivers. Like any sport, proper technique enhances your enjoyment.
Foot Placement and Stance
The foundation of SUP is proper foot placement and stance. This allows you to control your paddleboard and adjust to changing conditions, such as waves, a boat wake or winds. While kneeling, find the center of the board. To know if you are centered on your board, the nose will rise approximately one to two inches above the water while the tail of the board remains equal to the water’s surface. Place feet shoulder distance apart and parallel to each other. This positions your head and shoulders facing forward, toward the nose of the board.
Body Position
Proper body position places the torso in an upright position as the knees bend slightly. With the knees bent, the hips sink down toward the board and remain centered over the heels. This position keeps the center of gravity low on the board and promotes balance when paddling.
Torso Rotation and Grip Placement
Similar to paddling a kayak or canoe, the arms remain fairly straight to allow paddling power to emanate from the core of the body rather than the arms and shoulders. Maintaining straight arms forces the torso to rotate slightly. Torso rotation effectively uses the larger muscles in the body to propel the board through the water. To paddle on the left side of the board, place the right palm on top of the paddle shaft while the left hand lightly grips the shaft of the paddle approximately 24 to 30 inches below the right hand. Reverse to paddle on the other side of the board.
Forward Stroke
During the forward stroke, the blade of the paddle is placed in the water toward the nose and approximately eight inches away from the side, or rail, of the board. Use the top hand to bury the blade of the paddle into the water up to its shaft. This motion begins the stroke as the blade moves down into the water and you push it straight back to your feet. In line with the heels, slice the blade out and away from you, returning the blade toward the nose of the board and repeat the stroke. Placing the paddle in the water, away from the board maintains a straighter glide and allows you to take several strokes on one side before having to switch sides.
Turning
While there are several paddle strokes that will turn the stand up paddleboard, the easiest technique is a combination of forward and reverse sweep strokes. Start by placing the blade of the paddle into the water at the nose of the board and move it through the water and away from you forming an arch in the water. Finish by removing the blade from the water at the tail of the board. A forward sweep on the right side of the board will turn the board left. Next, place the blade in the water at the tail of the board and sweep the paddle away from the rail toward the nose of the board in that same arch formation. Unlike forward sweep, a reverse sweep to the right side of the board turns the board right.
Falling & Recovery
Because SUP demands good balance at all times, falling into the water is inevitable. Falling to the side of the board prevents injury because you avoid hitting the board during your fall. Once in the water, drop the paddle and swim to the board. Crawl onto that board by remaining low and lay on your stomach. Use your arms to move the board to recover your paddle.
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